Cycling Calorie Calculator
Estimate calories burned while cycling based on distance, speed, weight, and time. Supports indoor and outdoor cycling with scientifically accurate MET values.
Cycling Calorie Calculator
Estimate calories burned biking
Enter your current body weight
Choose whether you know your ride time or distance
Total time spent cycling
Select your average speed or exercise type
Your Cycling Results
Calories burned and ride statistics
Enter your weight and ride details, then click Calculate to see your estimated calories burned.
Cycling MET Values
Metabolic Equivalent of Task (MET) values for various cycling activities.
| Cycling Activity | MET Value | Calories/hr (70kg) |
|---|---|---|
| Leisure (<10 mph) | 4.0 | 280 kcal |
| Moderate (10-12 mph) | 6.0 | 420 kcal |
| Vigorous (12-14 mph) | 8.0 | 560 kcal |
| Fast (14-16 mph) | 10.0 | 700 kcal |
| Racing (>16 mph) | 12.0 | 840 kcal |
| Stationary (Moderate) | 7.0 | 490 kcal |
| Stationary (Vigorous) | 10.5 | 735 kcal |
Cycling Calories FAQ
Everything you need to know about calculating calories burned while cycling.
Cycling calories are calculated using the MET (Metabolic Equivalent of Task) formula: Calories = MET × Weight (kg) × Time (hours). MET values represent the energy cost of physical activities. For example, moderate cycling has a MET of 6.0, meaning you burn 6 times as many calories as you do at rest. This calculator uses scientifically established MET values for various cycling intensities.
The calories burned cycling 10 miles depend on your speed and weight. For a 70kg (154lbs) person cycling at a moderate pace (12 mph / 19 km/h), it takes about 50 minutes (0.83 hours). With a MET of 8.0 for vigorous cycling, you would burn approximately 448 calories. If you cycle slower (10 mph), it takes 1 hour, and with a MET of 6.0, you burn about 420 calories.
Generally, outdoor cycling burns slightly more calories than stationary biking at the same perceived effort. This is because outdoor cycling involves wind resistance, terrain changes, and coasting (which requires you to work harder when you pedal again). However, a vigorous indoor spin class can match or even exceed the calorie burn of a leisurely outdoor ride because you maintain constant tension on the pedals.
Weight significantly affects calories burned because it takes more energy to move a larger mass. The formula multiplies the MET value by your body weight in kilograms. For example, a 90kg person will burn roughly 28% more calories than a 70kg person doing the exact same cycling workout at the same speed and duration.
MET stands for Metabolic Equivalent of Task. It is a physiological measure expressing the energy cost of physical activities. 1 MET is defined as the energy you spend at rest (sitting quietly). An activity with a MET of 8.0 means you are burning 8 times as many calories as you would if you were resting. Cycling METs range from 4.0 (leisure) to over 12.0 (racing).
This calculator provides a highly accurate estimate based on scientific MET values established by the Compendium of Physical Activities. However, individual factors like fitness level, wind conditions, terrain, bike efficiency, and drafting can cause a ±10% variation. For the most precise measurement, a heart rate monitor or power meter is recommended.